Crossfit

A) Work up to a heavy 5 back squat

Then do 1-2 sets of 5 @ 75-80% of heavy 5

*20 minute cap

B) 5 minute AMRAP:

21-15-9

hang power clean (95/65lb)-bar over burpee

Rest 3 minutes

Repeat

*This is an AMRAP, so if you finish the round of 9 before 5 minutes you start back over at 21. Goal is to try and get almost the same score on the second time around.

Metcon class

A) 3 rounds for time

60 double unders-30 slamballs (30-40lb/20-30lb)-200m run w/slamballl

*15 minute cap

Rest 5-10 minutes

B) 3 rounds for time:

60 double unders-30 air squats-15 box jumps